alec

i had a question regarding how to add on good weight. i am about 6'4 and 180 pounds, and have started lifting again the past month after taking 3 months off while abroad. but, i am pretty skinny, and i dont want to end up just bones and muscle. so what kind of foods are good to eat to add on weight while avoiding being unhealthy.

stevie667

Firstly, you need to eat LOTS of protein, at least 200g each day. Chicken, fish, milk and leen beef are your friends in this part. A good whey protein powder for after a workout (i like optimum nutritions chocolate) is pretty much essential for good muscle gains. You live in the states, so mosey on over to somewhere like bodybuilding.com for their store.

Lots of carboydrates are also a must. Be careful with this though, you want nice complex ones such as potato, oats, wholemeal bread, vegetables and so on and so forth. All the things your mother tried to feed you as a child are generally best

You need to eat, and eat, and eat, and eat and eat and eat (be very careful to avoid fats though). Diet is 80% of the key here, lifting is 10% and the rest is getting enough sleep and rest between lifting. Try and get something in your system every couple of hours and you'll notice the pounds start to add up.

As another tall guy (you've got a couple of inches on me) i'm going to have to warn you it'll be a long time before you start noticing bulk on your frame. you'll need at least another 20lbs or so to have the 'big' effect (which is what everyone wants at the end of the day).

A few links off the top of my favourites:

http://www.bodybuilding.com
http://www.abcbodybuilding.com/custo...lking_diet.php
http://www.abcbodybuilding.com/get_b...cob_wilson.php

I'll go a hunting for some better stuff, but firstly, while we're discussing the matter, i need to eat!

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ktspktsp

Hey Stevie, do you know what vegetarian foods are good for proteins? From what I know some types of beans and mushrooms are good - though I don't really know which types, and how they compare to meats.

I'm not a vegeterian by the way, just looking at ways to diversify my diet. Thanks!

TopRamen66

This is just not true. 1.2-1.8 Grams per Kilogram of body weight is more than adequate for sufficient muscle regeneration. The average american diet gets in 4x the amount of protein than is required, and bodybuilders who buy into the hype get far, far more than is required. Given proper diet, there is ZERO need for any suppliments, at all. None. Protein powders are generally much harder to absorb and contain incomplete proteins, and if you count on just incomplete proteins there is no point in taking it at all, your body will not metabolise it. If you notice, in bodybuilding and fitness magazines they recomend vast amounts of protein in suppliment form...but what kind of advertisements are on every other page? Protein suppliment companies. They cater to their advertisers, not their audience. The rest of your advice is sound though

TopRamen66

Lentels are the most complete form of protein found anywhere, meat included. They are basically the perfect source. Also good are other legumes and nuts. Remember that soy products are a very good source as well! Make sure if you do not eat meat or dairy products to take a Vitamin B12 suppliment, as it is only available in meat products. I've never actually heard of mushrooms being a good source of protein, that is a new one to me if it is true.

Edit: saw that you were not a vegitarian, so no need for B12 suppliment.

stevie667

That calculation would put his daily intake of protein at around 80-100 grams. ANY bodybuilder or serious weightlifter will tell you this isn't anywhere near enough for optimal growth. As someone of similar height who's moving out of the 180's, i need at least 200g a day (yes, i know, everyones different, but it's an easy example) or i go nowhere slowly.
Yes bodybuilding magazine do overhype protein intakes to cater to their advertisers, but the base message is still true. You don't go anywhere without protein.
1-2g per lb of bodyweight.

When you say regeneration, do you mean healing, or growth?

Protein powders...depends on the brand. Some as you say, suck ass. They're not worth the milk they're made from. Others are very very good. A good whey protein (as i've probably said before, i like Optimum Nutritions one) has a very high biological availability profile for it's protein, so most is absorbed and used by the body.
Most people will agree that you shouldn't get most of your protein in shake form as it's not anywhere near as good as solid food. Where you should be using a shake though is after a workout when the body is most receptive to nutrients your shoveling into it.
A scoop or two of whey powder will give you 30-50g of protein right there. Your body loves that. You then can have a nice meal a little bit after that to get all the micro and macro nutrients you really need.
Most people can't get a proper diet, i sure as hell can't. Thats where a good quality protein powder can step in and take up a little slack to help you out.


Um, about Soy products since they're being talked about. If your a man, be wary about how much soy produce you eat. They're been proven to contain compounds similar to estrogen (the main female hormone) which eaten in sufficient quanities won't do you any help whatsoever.
I'm not saying don't eat them, they're a great source of protein, just don't eat them too much.

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st33lr4t

google protein BV and you will learn that pulses have a LOW BV value making them a undesirable source of protein...along with soy ,legumes and nuts. they also lack one or many amino acids

you can on the otherhand combine incomplete protein sources to provide all the amino acids...you just have to know which protein source is lacking what amino acid.

if you are looking for quality protein stick to eggs, milk and meat.